A serving of grilled salmon contains approximately 272 calories, making it a healthy and satisfying meal choice. Not only is grilled salmon delicious, but it also offers numerous health benefits. In this article, we will explore the nutritional value of grilled salmon, as well as the benefits of including it in your diet.
Grilled salmon is a rich source of protein, omega-3 fatty acids, and essential vitamins and minerals. A 3.5-ounce serving of grilled salmon provides approximately 22 grams of protein and is also high in vitamin D, vitamin B12, and selenium. Omega-3 fatty acids, which are found in abundance in salmon, have been shown to reduce inflammation, improve heart health, and support brain function.
In addition to its health benefits, grilled salmon is also versatile and can be seasoned and prepared in a variety of ways. Whether you prefer a simple seasoning of salt and pepper or more complex flavors like garlic and herbs, there is a grilled salmon recipe for everyone to enjoy.
Calories in Grilled Salmon
A typical serving of grilled salmon (3.5 ounces) contains approximately 272 calories. This calorie count can vary slightly depending on how the salmon is prepared and any seasonings that are added. When incorporating grilled salmon into your diet, it is important to be mindful of portion sizes and the other foods that are being consumed in conjunction with the salmon.
Nutritional Value of Grilled Salmon
A 3.5-ounce serving of grilled salmon contains approximately 22 grams of protein, making it an excellent source of this essential macronutrient. Grilled salmon is also an excellent source of omega-3 fatty acids, providing over 1,500 mg per serving. In addition to protein and omega-3s, grilled salmon is also high in vitamin D, vitamin B12, and selenium.
Benefits of Eating Grilled Salmon
Grilled salmon is a rich source of protein, which is essential for building and repairing tissues in the body. The omega-3 fatty acids in salmon have been shown to reduce inflammation, improve heart health, and support brain function. Grilled salmon is also an excellent source of vitamins and minerals, including vitamin D, vitamin B12, and selenium.
Grilled Salmon Vs. Fried Salmon
Grilled salmon is typically a healthier option than fried salmon, as it does not require added oil or breading. Grilling also allows excess fat to drip off the fish, resulting in a lower calorie and lower fat meal. However, fried salmon can be a delicious treat when enjoyed in moderation.
How to Grill Salmon Perfectly
Preheat your grill to medium-high heat before adding your salmon fillets. Season your salmon with your preferred seasoning and brush with a light coat of oil to prevent sticking. Grill on one side for about 4-5 minutes until grill marks have formed, then flip the salmon and grill for an additional 4-5 minutes on the other side.
Salmon Seasoning Ideas
Simple seasoning of salt and pepper is a classic preparation that allows the natural flavors of the salmon to shine. For a more flavorful option, try seasoning your salmon with a blend of herbs such as rosemary, thyme, and oregano. Garlic and lemon also pair well with salmon and can be used together or separately as a seasoning option.
Grilled Salmon Meal Ideas
Serve grilled salmon with roasted vegetables and a side salad for a healthy and satisfying meal. Top grilled salmon with a fruit salsa made from mango or pineapple for a sweet and tangy flavor combination. Serve grilled salmon as a protein source in a grain bowl with quinoa or brown rice.
How to Store Grilled Salmon
Allow grilled salmon to cool to room temperature before storing it in an airtight container in the refrigerator. Grilled salmon can typically keep for up to four days in the refrigerator. Alternatively, grilled salmon can be frozen for up to three months. Be sure to thaw frozen salmon in the refrigerator overnight before reheating.
Grilled Salmon FAQs
What temperature should I grill salmon at? Preheat your grill to medium-high heat before adding your salmon fillets. How do I know when my salmon is cooked through? Look for the flesh of the salmon to turn opaque and flake easily with a fork. Can I grill frozen salmon? While it is possible to grill frozen salmon, it is recommended to thaw it in the refrigerator first for best results.
Grilled Salmon Recipe Inspiration
Grilled Salmon with Asparagus and Lemon-Garlic Butter Teriyaki Grilled Salmon Grilled Salmon Tacos with Mango Salsa
FAQs about Grilled Salmon
1. Is grilled salmon healthy?
Yes, grilled salmon is a healthy food choice as it is a great source of protein, omega-3 fatty acids, and essential vitamins and minerals. It is also low in calories, making it a great food option for weight loss.
2. How many calories does one serving of grilled salmon contain?
One serving (3 oz or 85 g) of grilled salmon contains approximately 272 calories.
3. What are the benefits of eating grilled salmon?
The benefits of eating grilled salmon include improved heart health, lower blood pressure, reduced risk of cancer, better brain function, and improved mood and memory.
4. What is the best way to cook salmon?
The best way to cook salmon is by grilling or baking it. Grilled salmon is often preferred as it gives a smoky flavor and a crispy texture, while baked salmon is considered healthier as it retains more of its nutrients.
5. Can grilled salmon be a part of a weight loss diet?
Yes, grilled salmon can be a great addition to a weight loss diet. Salmon is low in calories and high in protein, making it a satisfying and filling food option that can help you lose weight without compromising on taste and nutrition.